PED 101 FINAL EXAM

When stretching, you should hold each stretch for at least

10 seconds

ACSM recommends that adults perform at least ________ minutes of moderate physical activity per week.

150

How many minutes of moderate physical activity should an adult perform each week to maintain health?

150 mins

If your flexibility is within "normal" levels and you simply want to maintain that level, how many days a week should you do your stretching exercises?

2 days

According to the physical activity pyramid, individuals should work on muscular fitness

2 days per week

Jim has been jogging for 20 minutes per session and is now ready to increase his program. According to the 10 percent rule, Jim should increase his workout time by no more than

2 minutes

The Recommended Dietary Allowance (RDA) for sodium is

2400 mg or less per day

Overweight is defined as a BMI of

25 to 29.9

According to the American College of Sports Medicine the recommended frequency for cardiorespiratory exercise is

3-5 days per week

Sally is currently jogging 3 times per week for 30 minutes. She has become comfortable with this workout and now wants to increase her workout time. Using the principle of progression, Sally should increase her time to approximately ________ minutes

33

In 2013, the World Health Organization estimated that ________ of the world's adults are overweight or obese

46%

When following a resistance-training program, it is important to let each muscle group rest for ________ before taxing it again with resistance exercises

48 hours

Heavy episodic (binge) drinking is defined as ________ or more drinks in a row for men or ________ or more drinks in a row for women

5; 4

Humans are made up of approximately ________% water

60

Approximately what percentage of college students report having consumed alcohol in the last 30 days

62%

The American College of Sports Medicine recommends a target heart rate range of ________ of HRmax

64-95%

Of the 20 different types of amino acids, ________ are considered essential

9

Obesity is defined as a BMI of

>30

The cellular form of energy is known as

ATP

STIs are spread through

All of the answers are correct (oral, anal, and unprotected sex)

________ is a component of spiritual wellness.

Altruism

An action plan, a list of support sources, and a public declaration of intent are all part of what strategy for change?

Behavior change contract

Hannah's new roommate, Kelsey, is a petite redhead with a shy personality. As they were getting to know each other over salads one night, Kelsey kept sizing up the other girls walking by in the cafeteria. She finally commented to Hannah, "Yeah, I spend a lot of time comparing my body to other girls." Where is Kelsey on the thought-pattern continuum for body image?

Body preoccupied/obsessed

Which of the following is an effective tip for successful weight loss?

Choose high-volume, nutrient-dense foods

True or False: The dimensions of wellness are independent of one another and not interconnected.

False

________ is the virus that causes AIDS

HIV

Which virus is generally associated with cold sores

HSV-1

Which STI can cause debilitating and potentially fatal liver damage

Hepatitis B

Which of the following is the best specific, time-oriented goal for exercise?

I'll run 3 miles in 30 minutes by mid-July

Which of the following may occur as the result of cardiorespiratory training?

Improved oxygen delivery to muscles

Which of the following is a purpose of the exercise warm-up?

Increase muscle elasticity

Hypertrophy is a physiological change resulting from resistance training that involves which of the following?

Increased muscle cross-sectional area

Jenna and Daria both want to splurge on a restaurant for dinner tonight. Which meal would be their healthiest choice to eat?

Japanese: Steamed brown rice, grilled tofu with broccoli

The "bad cholesterol," which leads to plaque deposits in blood vessels, is known as

LDL

Which of the following is true of quitting smoking?

Many ex-smokers say they have more energy, sleep better, and feel more alert

The "M" in the "SMART" system for setting goals stands for which of the following?

Measurable

The root cause of delayed onset muscle soreness is

Micro damage to muscles

Resistance exercises stress what aspect of the body?

Musculoskeletal system.

Which of the following statements is true regarding herpes

Once established, it remains in the body for life

Stretching that involves using voluntary contractions to help facilitate relaxation is known as ________ stretching

PNF

Being physically fit, getting regular medical exams, and having a healthy diet are all components of ________ wellness.

Physical

People who have thought about what they might do to change a behavior and are within a month or so of taking action are in which stage of behavior change?

Preparation

Which of the following is a goal of Healthy People 2020?

Promote quality of life, healthy development, and healthy behaviors across all life stages

Which of the following is a role of sodium in the body?

Regulate the water contents of blood and body fluids

Which is an advantage of using machine weights for resistance training instead of free weights?

Safe and less intimidating for beginners

A step-by-step process of making a series of small changes is known as which of the following?

Shaping

The ability to have satisfying interpersonal relationships is which of the following?

Social Wellness

Which of the following statements regarding syphilis is true

The steepest incline has been among young homosexual and bisexual men

What is the top reason why college students say they have not been tested for sexually transmitted infections

They don't consider themselves at risk

True or False: Age-related muscle loss can be slowed with resistance training

True

True or False: In the maintenance stage, people work to prevent relapse into old habits.

True

True or False: Lack of support and guidance can act as a barrier to behavior change.

True

True or False: The American College of Sports Medicine recommends 1-3 sets per resistance exercise for beginners

True

True or False: The leading causes of death for Americans overall are heart disease and cancer.

True

Your body's maximal ability to utilize oxygen during exercise is known as

VO2max

A measure of the amount of chemical energy that a food provides is known as

a calorie

Adaptation is defined as

a change in the body as a result of overload

Stress can be described as

a disturbed emotional state caused by an event or circumstance

The best way to gauge your overall flexibility is by performing

a series of range-of-motion tests

A set of physical or emotional reactions following a stressful event or circumstance is

a stress response

An event or circumstance to which the body tries to adapt is

a stressor

Cardiorespiratory fitness is defined as the

ability of the cardiovascular and respiratory systems to supply oxygen to muscles

The best method for burning calories is

aerobic exercise involving large muscles

Training that involves continuous activity sustained for 20 or more minutes is known as

aerobic training

Sarah narrowly avoided a traffic accident and is experiencing rapid heart rate and other symptoms of the fight-or-flight stress response. Based on her physical and emotional state, Sarah is in which stage of the general adaptation syndrome

alarm

Subunits of protein molecules are known as

amino acids

Effects of nicotine exposure include

an aroused alert mental state

A disturbed pattern of eating, dieting, and perceptions of body image that leads to medical issues is known as

an eating disorder

An eating disorder characterized by deliberate food restriction and severe, life-threatening weight loss is known as

anorexia nervosa

If detected early, chlamydia is treatable with

antibiotics

Type II muscle fibers (fast-twitch)

are easily fatigable

Changing your behavioral response to stress involves

assessing the stressor

People who successfully maintain their weight over time tend to

average an hour of physical activity daily

Which of the following strategies is recommended as an effective way to manage your time

avoid overcommitment

Benefits of regular stretching include improved

balance

The maintenance of equilibrium is

balance

Stretching characterized by bouncing or jerky movements is known as ________ stretching

ballistic

One's baseline rate of energy use, dictated by the body's collective metabolic activities, is known as

basal metabolic rate

An organized, deliberate effort to alter or replace a habit or activity is known as

behavior change

An eating disorder characterized by out-of-control eating without purging is known as

binge eating disorder

A primary purpose of the general cool-down is to slowly return ________ back to resting levels.

breathing rate

An eating disorder characterized by bouts of binge eating followed by self-induced vomiting, laxative abuse, or excessive exercise is known as

bulemia nervosa

Proteins from plant sources

can be combined to obtain complementary proteins.

Essential nutrients

can only be obtained from the diet

The five health-related components of physical fitness are

cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, and body composition

The HPV vaccine works to prevent

cervical cancer

The greatest threat from HPV is

cervical cancer in females

The most common bacterial STI in the United States is

chlamydia

When choosing resistance exercises to include in a beginning fitness program aimed at general muscular fitness

choose 8-10 basic full body resistance exercises

A condition in which the liver cells are damaged and scar tissue develops is known as

cirrhosis

A muscle contraction with overall muscle shortening is

concentric

A person who says "I may weigh more than what I like, but I enjoy eating and balance my pleasure with eating with my concern for a healthy body" is exhibiting what type of thought pattern associated with healthy or distorted eating?

concerned well

If a stretch reflex is activated, the muscle will

contract

Training that alternates exercise modes within a given program is

cross training

Kristina's mom wants to begin an exercise program. However, she is overweight and concerned about the impact exercise might have on her knees. To decrease her chance of injury, Kristina might recommend that her mom try.

cross-training

Which of the following would be considered an example of an aerobic activity?

cycling

Gentle stretching and relaxation of muscles will

decrease stress hormones

Characteristics of addiction include

denial

Which of the following is considered negative stress

distress

Which of the following is likely to lead to poor sleep

doing your workout about an hour before bedtime

Exercise is a subset of physical activity that is

done specifically to achieve or maintain fitness

Stepping back to a simpler life is known as

downshifting

Using a drug for a purpose for which it was not intended is known as

drug misuse

Stretching that involves mimicking movements performed in a workout or sports activity is known as ________ stretching

dynamic

________ is a hallucinogenic designer drug that has become popular again on college campuses and is taken to improve mood or get energized

ecstacy

Sue derives satisfaction and self-esteem from her job, so she is experiencing a high level of ________ wellness

emotional

Smoking contributes to heart disease by

encouraging the buildup of fatty deposits in artery walls

Simple carbohydrates primarily provide

energy

The relationship between the amount of calories consumed in food and the amount of calories expended through metabolism and physical activity is known as

energy balance

Stress from positive events or circumstances is

eustress

One factor leading to eating disorders is

excessive emphasis on achievement

Aerobic exercise, weight lifting, and yoga are all examples of

exercise training

The best way to keep yourself from doing the Valsalva maneuver is to

exhale as you perform a lift

Physiological damage, reduced immunity, and increased susceptibility to physical or mental illness are characteristic of which stage of general adaptation syndrome

exhaustion

Water is used in the body to

facilitate transport of substances

True or False: As muscle temperature increases, flexibility decreases

false

True or False: Men have greater hip flexibility than women

false

True or False: Short-term stress generally depresses the immune system

false

True or False: Stretching should always be done to the point of pain

false

True or False: The best time to stretch is just before a workout

false

Basal metabolic rate is decreased by increased

fat mass

A child's condition caused by a pregnant mother drinking alcohol is

fetal alcohol syndrome

The physiological reaction induced by nervous and hormonal signals that readies the heart, muscles, and other organs and systems in ways that promote survival is called

fight-or-flight response

Stress relaxation techniques

focus the mind and breathing

The times per week that an activity is performed is known as

frequency

The components of the FITT formula are

frequency, intensity, time, and type

To counter a lack of motivation, you should choose exercise that is

fun and convenient

Which of the following is an example of a viral infection

genital warts

Which lifestyle factor is related to weight gain?

getting less than 6hrs of sleep

A common side effect of designer or "club drugs" is

hallucinogens

Substances capable of creating auditory or visual distortions and heightened states are known as

hallucinogens

The sit-and-reach test measures flexibility in the

hamstrings, lower back, and hips

A person with an internal locus of control

has a high level of self-efficacy

HDL cholesterol

helps protect against heart disease

Allostatic load can lead to

high blood pressure

A state of physiological equilibrium is known as which of the following

homeostasis

The stable, constant internal environment that our body maintains at rest is known as

homeostasis

Aerobic exercise training has been shown to

improve cognitive function

To progress safely and improve fitness, it is recommended that you

increase overload frequency, intensity, or duration by no more than 10% each time you make changes in your program.

The overload principle states that to see improvements in physical fitness, you must

increase your training level on a weekly basis

The prevalence of lower-back pain rises with

increased body fat

Jim and Steve have been working out together for 3 months. Although they have been doing the same workout, Steve has shown faster improvement. This difference in their responses to exercise illustrates the principle of

individuality

Learning a second language is most likely to improve ________ wellness.

intellectual

Training that alternates periods of high-intensity exercise with periods of lower intensity exercise or rest is known as

interval training

A planned confrontation with an alcoholic that involves friends, family, and counselors is known as an

intervention

John runs 3 miles, five days a week, because he enjoys the challenge and the way he feels afterward. John's reward for running is

intrinsic

Shelly is happy with her current body weight and wants to maintain it. To do this, she needs to be in

isocaloric balance

A muscle contraction with constant speed is

isokinetic

A muscle contraction with no change in muscle length is

isometric

Which of the following statements is true of the incidence of obesity in the United States?

it is steadily increasing

An eccentric contraction occurs when a muscle

lengthens as it contracts

Actions that can be performed daily by beginning exercisers are

lifestyle physical activity

Fibrous tissues that connects bone to bone are called

ligaments

Gains in muscular endurance are best developed with

lower resistance and more repetitions.

Shaping is defined as

making a series of small changes

When assessing muscular strength, a 1 RM test

measures the maximum amount of weight that can be lifted one time.

A group of obesity-related risk factors associated with heart disease and type 2 diabetes is known as

metabolic syndrome

Which factor is the reason why teens and young adults are more likely to contract an STI than older adults

more likely to have multiple partners

Flexibility is the ability of the joints to

move through a full range of motion

A person who wants to lose weight should strive to achieve

negative calorie balance

The major psychoactive substance in tobacco is

nicotine

Most people with chlamydia have

no symptoms

Chemical compounds that supply the energy and raw materials we need to survive are known as

nutrients

Muscular fitness is defined as the ability

of the musculoskeletal system to perform daily activities without undue fatigue

The principle of rest and recovery is aimed at preventing

overtraining

An infection of the female reproductive tract that can result from an untreated sexually transmitted infection is known as what

pelvic inflammatory disease

A subjective assessment of exercise intensity is

perceived exertion

Physical fitness is the ability to

perform moderate to vigorous physical activity without undue fatigue

A physically fit person is best defined as someone who

performs moderate to vigorous physical activity daily without undue fatigue

Addiction is defined as

persistent, compulsive dependence on a behavior or substance

Which of the following offers the most effective protection against STIs

plain latex condoms

Which of the following is considered a skill-related component of physical fitness?

power

Your friend is morbidly obese. When you express your concern to him about his health, he denies that his obesity will have any effect on his health and cites the example of his father, who is also obese and apparently healthy. Which stage of behavior change is your friend in regarding his obesity?

pre-contemplation

Anabolic steroids are primarily used in an attempt to

promote muscle growth and strength

Regular resistance training

protects the body from injuries

Substances that form the major structural components of the body are known as

proteins

The current USDA ChooseMyPlate.gov website

provides specific daily food recommendations based on your sex, size, age, and activity level

Which of the following is a result of alcohol's effects on the central nervous system?

pulse rate decreses

Resumption of behavior that one is attempting to cease is known as

relapse

The general adaptation syndrome describes how the body

responds to stress when homeostasis is disrupted

One's baseline energy use plus the energy expended in digesting food is known as

resting metabolic rate

The principle that states that training levels will decrease towards initial levels when training is stopped is known as

reversibility

A tranquilizer sometimes known as the "date rape" drug is called

rohypnol

A signal of fullness from the body is known as

satiety

Fats that are solid at room temperature are

saturated

The degree to which a person believes in his or her ability to achieve a goal is known as

self-efficacy

Which of the following coping mechanisms is most important in determining how you experience stress

self-efficacy

The most common way that hepatitis B is transmitted is via

sexual contact

Unprotected sex is best defined as

sexual intercourse without the use of a condom or other method of STI protection

Problems associated with long-term use of alcohol include

shrinkage in brain size and weight

The principle that only the body systems worked during training will show adaptations is known as

specificity

A good source of complex carbohydrate includes

squash

April is stretching her shoulder by extending her arm up and slowly rotating it back until she experiences mild discomfort. She then holds that position for 30 seconds. By this description, April is performing ________ stretching

static

The simplest method of stretching for people who are just starting a stretching program is ________ stretching

static

________ flexibility is a measure of a joint's overall range of motion

static

Which of the following would be considered a complete protein source?

steak

With training, resting heart rate decreases. This is primarily the result of an increase in

stroke volume

Which of the following activities would burn the highest amount of calories per minute?

swimming

Connective tissues that attach muscle to bone are called

tendons

Skeletal muscles taper at the ends to form ________, which attach muscles to bones

tendons

Men who use marijuana are twice as likely to develop

testicular cancer

Which of the following characterizes the resistance stage of the general adaptation syndrome

the body establishes a new level of homeostasis

One advantage of a stability ball for resistance work is

the development of core strength.

Wellness is defined as

the optimal soundness of body and mind.

Muscle injury can occur from quick, bouncy movements because

the stretch reflex is creating tension while the muscle is lengthening

The duration of the exercise is known as

time

Muscular endurance is defined as the ability

to contract a muscle repeatedly over an extended period of time

Blood alcohol concentration is the ratio of alcohol to

total blood volume

Which of the following sexually transmitted infections is caused by a protozoan

trichomoniasis

The fatty acids in most foods and in the body occur in the form of

triglycerides

True or False: A greater number of full-time college students drink more heavily than their same-aged peers who are not in school

true

True or False: A group of repetitions is called a set

true

True or False: According to current research, 18- to 20-year-olds need more than 8 hours of sleep a night

true

True or False: Approximately 1 million people in the United States are infected with HIV/AIDS

true

True or False: Cardiorespiratory fitness has a protective effect against age-related declines in cognitive ability

true

True or False: Circuit training may consist of resistance training, aerobic training, or a combination of both

true

True or False: Compared with an unfit person, a physically fit person develops a milder stress response to any given stressor

true

True or False: Drinking is a major factor in high-risk sex

true

True or False: Excess fat-soluble vitamins tend to be stored in the body

true

True or False: Food portion sizes in America contribute to overeating

true

True or False: HIV remains transmissible throughout all phases of the infection

true

True or False: It is easier to maintain cardiorespiratory fitness with shorter but more intense workouts

true

True or False: Lack of flexibility can cause changes in posture

true

True or False: Maintaining a healthy weight increases life expectancy

true

True or False: Nearly 30 percent of freshmen report feeling frequently overwhelmed by all they have to do

true

True or False: Nearly all drug-addicted persons need specialized medical and psychological treatment to recover

true

True or False: PID can cause irreversible damage to a woman's reproductive system

true

True or False: Relaxation breathing increases oxygen levels in the blood

true

True or False: Ritalin is an amphetamine used for medicinal purposes

true

True or False: Stress effects on the hippocampus alter memory

true

True or False: Stress is a significant contributor to cardiovascular disease mortality

true

True or False: Strong core muscles can lead to increased performance levels in all of your activities

true

True or False: The U.S. government requires that every food package list all ingredients in order of largest to smallest ingredient by weight

true

True or False:Lowering your weight and body fat levels to within recommended ranges will reduce your risk of lower-back pain

true

The mode of activity chosen is known as

type

Your friend is thinking about trying a fad diet to lose weight. Given the information in this chapter on problems associated with fad diets, you can inform her that

unless she changes her eating habits permanently, she will regain the weight

People under stress often

use sugar to alter energy levels

Type I (slow-twitch) muscle fibers

utilize oxygen to contract

An STI (sexually transmitted infection) is a(n) ________ infection spread through intimate contact

viral or bacterial

Organic compounds that we need in tiny amounts to promote growth and help maintain health are known as

vitamins

The most important factor to keep in mind when losing weight is

your overall percentage of body fat

When developing a training program for cardiorespiratory fitness, your intensity of exercise should be determined by

your target heart rate